AO: ao-the-rising
Q: Wayne Frost (Takedown)
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, Dick Clark, Erik Cabral (Styx), Flatbush (Malik Cobb), Manish Bhansali (F3 – Aviator), Matt Hopkins (Brisket), Sunny The Machine Sehgal, Thunder, Vijay Aluwalia (Four Seasons), Wayne Frost (Takedown), Edgar Moran (Grasshopper)
FNGs: None
COUNT: 11
WARMUP: arm circles, DC stretch, Munson, Shawshank, others
THE THANG: 20 reps of following, interspersed by Mosy: merkins, LBC, Tippy Taps, imperial walker, flutter, toy soldier, motivators, windmills, squats, high knees, hello dolly, lunges, gas pumps, BBSU, Burpees, side straddle hop, walnut crackers, plank jacks, Bobby Hurley, dry docks, step ups, dips, decline merkins, wall sit, run up hill ,
MARY:
ANNOUNCEMENTS:
COT: thanking higher power and fellow F3 brothers
